09/08/14

Main – WOD

Metcon (Weight)

Four sets of:
Push Press x 4 reps at 75% 1 RM
Rest 60 seconds
Plank from Rings x 60 seconds
Rest 60 seconds

Metcon (AMRAP – Reps)

Five sets against a 60 second running clock of:

Heavy Kettlebell Swings x 10 reps
Barbell Thrusters x Max reps-95/65#

Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.

Metcon (No Measure)

100 Double Unders
Partner Bar Hang, med ball situps x 50
Check whiteboard for mobility and complete

Posted in Workout of the day.